What’s Your Health IQ? True or False? To gain the benefits of exercise, you must exercise every day. Exercise can help improve depression. Girls will develop large, manly muscles if they lift weights Lifting weights develops cardiorespiratory endurance. The longer and harder you train, the better your health will be. Anabolic steroids are illegal drugs Teens need more sleep than their younger siblings or their parents need.

Physical Fitness for Life Chapter 6

The Benefits of Being Physically Active Physical fitness = the ability of the body to carry our daily physical activities without getting out of breath, sore, or overly tired. Exercise = any physical activity that improves or maintains physical fitness. Being physically fit keeps you healthy and lowers your risk of certain diseases. A sedentary lifestyle increases your risk of chronic diseases.

The Benefits of Being Physically Active Physical benefits of exercise include: Heart & lungs get stronger Healthy blood cholesterol levels & blood vessels Stronger, more efficient muscles Healthy ratio of muscle mass to fat mass Increased metabolic rate More Calories burned

The Benefits of Being Physically Active Mental benefits of exercise include reduced stress levels, reduced risk of depression and anxiety, and increased energy and alertness. Social benefits of exercise include increased self-esteem and increased opportunities to socialize with others who share your interests.

Five Components of Health-Related Fitness Muscular strength Muscular endurance Cardiorespiratory endurance Flexibility Body Composition

Skills Developed by Fitness Coordination Balance Agility Power Speed Reaction time

Sport and Fitness Sports are a great way to improve fitness. When choosing a sport, consider the following: Do you want to play a new sport or improve in a sport you have played before? Do you want to play an individual sport or a team sport? What sport activities are available in your area? Do you have access to facilities?

Sport and Fitness Competition helps you develop motivation, leadership, and cooperation skills. When playing a sport, always obey the rules and exhibit good sportsmanship. Tips on being a good sport are on page 131

Physical Fitness Is for Everyone Committing to a life of physical activity now can delay or prevent some chronic diseases later in life, such as cardiovascular disease & osteoporosis. Physical activity is also important for people with asthma and diabetes. The Paralympics & Special Olympics enable people with physical or learning disabilities to participate in fitness activities and competition.

Group Work Section 1: page 132 In a group of three people answer questions 5 – 10

Getting Started with Your Fitness Program Before you start a fitness program, consider the following factors: Do you have any special health constraints? Are you healthy enough to start a program? What types of activities do you enjoy? How much will your planned activities cost?

Designing a Fitness Program Your resting heart rate (RHR) is the number of times your heart beats per minute while at rest.

Designing a Fitness Program Your maximum heart rate (MHR) is the maximum number of times your heart should beat in a minute while doing any physical activity. To calculate your MHR, subtract your age from 220.

Designing a Fitness Program Your target heart rate zone is the range of heart rates in which you gain the most cardiorespiratory health benefits. To calculate your target heart rate zone, multiply your MHR by 60 percent (0.6) and 85 percent (0.85). These are the lower and upper limits of the range.

Designing a Fitness Program Set your fitness goals. Your goals should be well planned and based on your abilities. Choose goals you really want to achieve. Divide your goals into short-term & long-term. Write down specific objectives that will help you reach each short-term goal. Keep track of your progress.

Getting FITT You can use the FITT formula as you plan activities in your fitness program. The FITT formula is made up of four important aspects of fitness training: Frequency Intensity Time Type

Getting FITT Your fitness program should also include each of the following types of fitness training: Developing cardiorespiratory endurance Developing muscular strength Increasing flexibility

Group Work Section 2: page 138 In a group of three people answer questions 5 – 10

Avoiding Sports Injuries Things you can do to avoid sports injuries include: Get conditioned. Warm up and cool down. Stretch. Avoid dehydration. Avoid overtraining. Avoid overuse injuries. Choose the correct equipment and clothing.

Avoiding Sports Injuries Warning Signs of Overtraining: Feeling of chronic fatigue Getting injured easily Feelings of irritability & depression Dehydration Loss of interest in working out Loss of appetite & loss of weight Increased resting heart rate (RHR) Poor athletic performance & possibly poor school performance

Treating Minor Sports Injuries The RICE method can be used to control swelling: Rest Ice Compression Elevation

Common Injuries & Treatments

Supplements, Drugs, & Athletic Performance Dietary supplements are products taken by mouth that contain dietary ingredients. Dietary supplements are not regulated by the Food and Drug Administration (FDA). Claims about the performance enhancements from dietary supplements are often untrue. Some dietary supplements can have dangerous side effects.

Supplements, Drugs, & Athletic Performance Anabolic steroids are synthetic compounds that resemble the male hormone testosterone. Doctors use small amounts of anabolic steroids to treat some diseases. Use of anabolic steroids for performance enhancement has severe side effects and can be dangerous.

Common Supplement Ingredients & Drugs

Group Work Section 3: page 145 In a group of three people answer questions 4 – 9

Sleep: Too Little, Too Often Sleep deprivation is a lack of sleep. People who are sleep deprived may suffer many problems. Stress-related problems Increased risk for getting sick Increased risk for dangerous accidents

Teens & Sleep Most adults need an average of 8 hours of sleep per night. Teens need 8.5 to 9.25 hours of sleep per night. The circadian rhythm is the body’s internal system for regulating sleeping and waking patterns.

The Stages of Sleep NREM sleep stands for Non Rapid Eye Movement sleep. During NREM sleep, brain activity is at its lowest. REM sleep stands for Rapid Eye Movement sleep. REM is also called “dream sleep” because this is when you have dreams. During a normal sleep cycle, periods of NREM alternate with periods of REM.

The Stages of Sleep Insomnia is an inability to sleep even when one is exhausted. Sleep apnea is a sleeping disorder in which normal breathing patterns are interrupted during speech. See a doctor if you have trouble sleeping for 3 weeks or more, or if you often find yourself falling asleep during the day.

Group Work Section 4: page 148 In a group of three people answer questions 5 – 10

Homework Pages 150 – 151 Define all the Key Terms Answer questions 1 – 33 odd only